Comparing Nutrients in 14 ounces Crackers, multigrain VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Crackers, multigrain	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	66% 1913kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	14% 10g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.17% 5.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36.6% 14g	20% 7.54g	38g per day for Men 19-50 years
Protein	50.3% 28g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	102% 409μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.3% 6.95mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	128% 10.3mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	11.7% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	166% 1159mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	188% 104μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	234% 3505mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, multigrain vs Tomatoes in Juice with Salt:

• Crackers, multigrain have 5.1 times more Vitamin B2, 4.8 times more Vitamin B3, 12.9 times more Vitamin B9, 3 times more Vitamin E and 13.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Crackers, multigrain as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, multigrain vs Tomatoes in Juice with Salt:

• Crackers, multigrain have 2.9 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium, 17.2 times more Phosphorus, 37.3 times more Selenium, 7.7 times more Sodium and 8.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Calcium and 37.9 times more Water than Crackers, multigrain.
• Both Crackers, multigrain and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, multigrain have 30.1 times more Energy, 81.6 times more Fat, 97.1 times more Saturated Fat, 340.5 times more Omega 3, 107.6 times more Omega 6, 19.5 times more Carbohydrate, 4.7 times more Sugars, 1.8 times more Fiber and 9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Crackers, multigrain as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.